Best protein shakes for pregnant and breastfeeding moms

smoothies

Best protein shakes for pregnant and breastfeeding moms


Pregnancy is an important time to eat well and nourish yourself and your baby. A FAQ I receive from moms-to-be is if you can continue to drink your favourite shake while pregnant or breastfeeding. Or feed it to your child?
Watch my video above for more information. Here’s a quick summary:

Ingredients to Avoid in shakes

1) Artificial Sweeteners

2) Soy (max 1 serving a day)

3) Rice-based smoothies (due to arsenic)

4) Herbs (can mimic drugs: natural doesn’t equal safe!)

Better shake ingredient options when pregnant or breastfeeding:

To your smoothies, add: Yogurt (6g per half cup) and milk (9g per cup) = 16g

1) Egg whites (use pasteurized!): 4g protein for one. ¼ cup =7g

2) Skim milk powder: 1/3 cup = 8g protein, 28% DV calcium

3) Hemp hearts: 3 Tbsp = 10g protein

4) Chia 1 Tbsp = 2g

5) Red lentils: cooked 3 Tbsp = 3g protein, 3g fibre

6) Nut butter: 1 Tbsp = 3g protein, 100 cals

Pre-made protein powder alternatives to add to your smoothie:

Plain Whey powder or collagen powder can be added into any smoothie.

Here are a few nutritious smoothie recipes that are healthy and safe whether you’re drinking them when you’re pregnant, nursing or feeding it to your toddler!

green smoothie

Basic Green Smoothie

15-20g protein, depening on your add-in
Prep Time 5 mins
Total Time 5 mins
Course Drinks, Snack
Cuisine American
Servings 1

Equipment

  • blender

Ingredients
  

  • 1 cup milk
  • 1 small ripe banana
  • 1/2 cup spinach
  • 1/2 cup ice
  • Protein add-in hemp hearts, skim milk powder or egg yolks

Instructions
 

  • Place all the ingredients in a blender and puree until smooth.
Keyword smoothie

Green Lentil Power Smoothie: http://www.lentils.ca/recipe/green-lentil-power-smoothie/

(make this with milk instead of water to increase the protein even more)

smoothies

Chocolate Nut Butter Banana Smoothie

This recipe contains 21g protein: note, this one is higher calories, and better for those pregnant/postpartum moms struggling to get in enough food
Prep Time 5 mins
Total Time 5 mins
Course Snack
Cuisine American
Servings 1

Equipment

  • blender

Ingredients
  

  • 1/2 cup 2% chocolate milk
  • 1/2 cup whole milk
  • 1 ripe banana
  • 2 tbsp smooth nut butter
  • 1/2 cup plain yogurt
  • ice as desired

Instructions
 

  • Blend all ingredients together in blender.
Keyword shake, smoothie
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